Whey protein – also known as lactalbumin – has been a bodybuilding and strength-training staple for two decades now but what exactly is it, and why is it the best choice for our muscle growth and recovery? Whey protein is in fact a mixture of lactoglobulin, immunoglobulin, and albumin proteins with various vitamins and minerals also present. One of the reasons it is prized by athletes and exercisers alike is that it represents a balanced source of all twenty three amino acids– which are the building blocks of protein molecules. Whey is also more utilisable for the body when compared with soy protein its ingestion leads to greater concentrations of amino acids in peripheral tissues. Whey protein also has a relatively high BV (or Biological Value) of up to 180 which means it is very quickly absorbed in the intestine unlike other proteins such as casein (a milk protein) or egg-white, which has a BV of only 100. Branch-chain Amino Acids. Of interest to exercisers and sportspeople is the fact that whey is the best known source of the three branched-chain amino acids (leucine, isoleucine, valine) which play an important role in muscle composition. Not only are these the only amino acids to be used directly in muscle growth and repair, they are also the first to be broken down as the body exercises intensely. Glutamine. Whey protein is relatively high in the amino acid glutamine which plays a strong role in muscle repair and growth. What is more, glutamine aids immune system functioning and is thought to improve erectile performance in men, serving as an aphrodisiac. Anti-oxidation. The amino acids present in why protein play an antioxidant role. For example, Lactoferrin and lactoferricin (two minor whey proteins) function as antioxidants via their iron binding capacity, which inhibits bacterial growth and oxidative reactions. Amino acids such as Cysteine control...

In my experience, many guys turn to the bodybuilding magazines and buy the latest mass gainer product. But FOOD is the area we need to look at when building muscle bulk. When gaining mass you can turn to whey protein, but the truth is, many people wishing for bulging biceps simply don’t eat enough to gain the mass they desire. When the issue is dieting to gain mass, it is a simple ratio: you need to ingest a few more calories than you burn. This isn’t by any means a green light to eat a few bags of crisps, as you would be filling yourself with a food heavy on the calories but devoid in nutrition. Gaining muscle is achieved by eating protein. Good quality protein. It’s full of the essential amino acids you need after your intense workouts. It is recommended that you eat 1 gram of protein per 1lb of body weight per day, when weight training and 1 gram of protein for every 2-3 grams of carbohydrates. Each meal should have some form of protein in it and this is in addition to the post workout whey protein shake that is intended for speedy assimilation and muscle repair and accretion. It helps if you split your large meals into smaller more frequent ones. This will help your body to better absorb the nutrients. Some bodybuilders suggest eating six meals per day at a maximum of three hours apart to drip feed your body with constant nourishment ( These are the bodybuilders that work out intensely with weights for an hour five days per week). Protein rich foods include red meat, chicken, eggs, fish and whey. Casein is great for eating at night time as it releases its amino acids slowly, providing your muscles with a constant supply throughout the night and keeping them in an anabolic...